The ultimate weight training and cardio plan for rock-hard abs

Yes, you have abs -- they just need to be uncovered. And the most effective way to torch fat above your belt is by building more total body muscle, which in turn will stoke your metabolism.

The compound exercises in this plan -- squats and deadlifts -- not only stimulate strength gains but also train your trunk muscles harder than many traditional core exercises do, according to researchers at Appalachian State University. As a result, you'll build a leaner, stronger midsection, all without doing a single ab exercise. Not ready to give up your crunches? Set a timer for 5 minutes after you've completed all the exercises in this plan, and then finish your workout with your favorite ab moves.

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Your 6-Week Plan for a 6-PackDirections: Lift weights 3 days a week, alternating between the two routines described at left and resting at least a day between sessions. For example, if you do Workout A on Monday and Friday and Workout B on Wednesday of this week, then schedule Workout B for Monday and Friday and Workout A for Wednesday of next week.

Weeks 1 to 3Start with 5 sets of 5 repetitions of the first exercise -- either the chinup or front squat. Rest 2 minutes between sets. Then do the next three movements in your routine as a circuit, completing just 1 set for each exercise before progressing to the next move. Do 8 to 10 reps of each movement in the circuit, resting 60 seconds between sets. Repeat for a total of 3 rounds.

Weeks 4 to 6In each workout, perform 6 sets of 3 reps for the first exercise, resting 2 to 3 minutes between sets. Then do the next three exercises as a circuit, just as you did during Weeks 1 to 3 -- except you'll be completing 10 to 12 reps of each exercise and resting 60 seconds between moves. Do a total of 4 rounds.Accelerate for AbsRun off extra pounds by following this interval-training plan twice a week. Run, rest, and repeat according to the schedule below, preferably on days when you don't lift weights. You can also cycle, run stairs, or use the cardio machine of your choice.

Week 1

Max-Effort Sprint

Recovery

Reps

Day 1

60 seconds

180 seconds

3

Day 2

60 seconds

120 seconds

4

Week 2

Day 1

60 seconds

180 seconds

4

Day 2

60 seconds

120 seconds

5

Week 3

Day 1

60 seconds

180 seconds

5

Day 2

60 seconds

120 seconds

6

Week 4

Day 1

60 seconds

60 seconds

5

Day 2

120 seconds

120 seconds

3

Week 5

Day 1

60 seconds

60 seconds

6

Day 2

120 seconds

120 seconds

4

Week 6

Day 1

60 seconds

60 seconds

7

Day 2

120 seconds

120 seconds

5

Workout A1. Chinup Hang from a chinup bar with an underhand grip, your hands spaced about shoulder-width apart and arms straight. Pull yourself up as you keep your elbows pointing down, and then slowly drop to the starting position. Make sure your chin goes above the bar in each repetition.

2. Dumbbell Step-UpStand facing a bench as you hold heavy weights at your sides. Lift one foot, place it on the bench, and then press your heel into the bench to push your body up. Now raise your opposite knee until it's bent 90 degrees. Return to the starting position. Straighten your weight-bearing leg.

3. Dumbbell Squat to PressStand holding dumbbells at your shoulders with your palms facing each other. Lower yourself into a squat until your thighs are at least parallel to the floor. Push back up and press the weights overhead. Return to the starting position. Try to keep your arms in line with your ears.

4. Dumbbell RowStand holding a pair of dumbbells at your sides with a neutral grip (palms facing each other). Bend forward at the waist until your back is almost parallel to the floor. Pull the weights up to your rib cage, and then lower them back down.Bend forward only to a point that will preserve the natural arch in your back.

Workout B1. Barbell Front SquatStand holding a bar with an overhand grip. Bring your elbows forward so the bar rests across the front of your shoulders with your palms up and elbows high. Lower your body and then press back to a standing position. Your upper thighs should be parallel to the floor or lower at the bottom of the move.

2. Dumbbell Incline Bench PressLie faceup on an incline bench with your feet flat on the floor. Hold a pair of dumbbells above your chest with straight arms, palms facing each other. Slowly lower the weights to the sides of your chest. Pause and then push them back up. Bring the weights all the way down to the sides of your chest.

3. Barbell Romanian Deadlift to RowStand holding a barbell in front of your thighs. Keeping your knees slightly bent and your back arched, push your hips back to lower the bar to your shins. At the bottom, draw it up toward your rib cage, lower it, and then return to the starting position. Pull the bar up until your elbows pass your torso.

4. Cable PNFStand to the left of a cable station. Grab a low-pulley cable handle with your left hand. Pull it up and across your body so that at the top of the move your palm faces forward. Reverse the path. Finish a set before repeating with your other arm. At the top, your arm should be straight and to the left of your shoulder.